Name: Playbook - Nikki McGrath - W4/D4 PUSH & ABS
Uploaded: 2025-02-13T19:40:58.872Z
Duration: 65 min
Description: W4/D4 PUSH & ABS

Danielle

This workout was Fantastic 😅🫶 feeling GOOD

Start this workout off by doing my Upper Body Warm Up, located in my Warm Up Collection.

This workout will strengthen, sculpt, and tone your upper body. 

This workout will have you do a single exercise, followed by a superset of the same muscle group. You got this team, let’s do it! 

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Repeat these two exercises back to back with minimal rest 🔥

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Chest Superset

Repeat these two exercises back to back with minimal rest- you got this 🔥❤️

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

Dumbbell around the worlds

Shoulder Superset

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Start this exercise with two dumbbells.

Raise on arm up and to the side until it’s parallel to the floor, keeping a slight bend in the elbow, and hold

Raise the opposite arm up and to the side, keeping a slight bend in the elbow. Lower down, and repeat. 

Complete desired reps on one arm, then switch to the other.

Single arm lateral raise w/ Hold

Overhead Tricep Extension

Chest, Shoulders, & Tricep Triset

Repeat these two exercises back to back with minimal rest. You got this!

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

Chest & Tricep Superset

Today’s core will consist of 3 rounds of the following exercises. Finish strong, you got this!

Plank Zippers

- Lay down on your back and bend your knees to 90° 
- Contract through your lower abs to slowly curl your pelvis off the floor toward your ribcage, pausing for a moment at the top
- Lower your hips and legs back to starting position with control

Bench Reverse Crunches

Bumper Plate Sit up Taps

For this exercise, begin on your back, legs extended on the ground. 

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Next, simultaneously sit your torso up and lift one leg in to your chest, giving it a little “hug” before lowering back down. That’s one rep. Lower down, and repeat to the other side. 

Modification: Sit up first, then raise your leg in.
Also, bend your legs more to reduce the range of motion.

Single leg Sit ups

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement

Half the reps on one side, then half the reps on the other. 

Modification:

Drop your lower leg down to your knee, keeping your top leg straight.

Elbow side plank hip raises

Ab work

W4/D4 PUSH & ABS

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D4: PUSH & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 PULL & ABS

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

W4/D1 QUADS & CALVES

That burn was intense! Great upper body day 🔥

W4/D4 PUSH & ABS

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